Comparing Nutrients in 1 pound Navel Oranges VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Navel Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	7.66% 222kcal	73% 2118kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	86% 83.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	230% 299g	130g per day for Men 19-50 years
Sugars	53% 38.6g	6.44% 4.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14% 10.2g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 8.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	173% 694μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	19.5% 195mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.37% 0.59mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	286% 4296mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.43% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 pound of Navel Oranges has 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 12.3 times more Vitamin B1, 9.9 times more Vitamin B2, 15.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.5 times more Vitamin B9, 24.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Navel Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 pound of Navel Oranges has 24.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 1.7 times more Calcium, 3.3 times more Copper, 36.4 times more Iron, 2.1 times more Magnesium, 18.2 times more Manganese, 6.8 times more Phosphorus, more Selenium, 947 times more Sodium and 12.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 8.3 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 lb of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 9.5 times more Energy, 122.8 times more Fat, 84.2 times more Saturated Fat, 48.8 times more Omega 3, 168.8 times more Omega 6, 5.2 times more Carbohydrate and 10.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein